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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Heidistolberger

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running3 2:24:30 17.64(8:11) 28.39(5:05) 371
  Orienteering2 1:13:43 6.46(11:25) 10.39(7:06) 19013 /17c76%
  Strength 3 1:05:00
  Scottish Dancing2 55:00
  Total5 5:38:13 24.1 38.78 56113 /17c76%

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Sunday Sep 17 #

Orienteering (Waiuku Forest AOS - Red 2) 49:47 [3] *** 6.24 km (7:59 / km) +150m 7:07 / km
spiked:13/17c shoes: Inov8 X-Talon 212

Last orienteering training/event before Aussie Champs.
5 days out from arriving so tapering has begun.
Took it real easy, although still managed to roll my ankle early on.
Was pretty much alone the entire time which was kind of nice and let me concentrate on my run.
Didn't mess any controls up too badly, veered a little too far right at #4 and left at #5 rest were all fine just slow.

Saturday Sep 16 #

Running (Western springs parkrun) 23:29 [3] 4.85 km (4:51 / km) +78m 4:29 / km
shoes: Puma flexracer

Felt pretty bad so took it at a real easy pace... somehow still managed to be the fastest female there.

Running warm up/down 6:17 [3] 1.1 km (5:43 / km) +15m 5:21 / km
shoes: Puma flexracer

Orienteering intervals (Sprint intervals) 23:56 [3] 4.15 km (5:46 / km) +40m 5:30 / km
shoes: Puma flexracer

Nice sprint interval session around Epsom campus as a Pre Aussie sprint session.
4 short intervals
Also did part of the long leg/ tempo exercise but cut back early as I was still sore and didn't want to destroy my body before Aussie.
Nice to do some technical sprint work, I still manage to mess things up there no matter how many times I've run around it.
Organised by Cameron.

Scottish Dancing 15:00 [3]

Strength (core/strength) 20:00 [3]

Thursday Sep 14 #

Running intervals (Track) 43:48 [4] 9.34 km (4:41 / km) +15m 4:39 / km
shoes: Puma flexracer

Warm up and warm down at moderate pace
2 sets of 8 x 100m sprint with 100m run
1km recovery in between sets
Legs didn't feel as heavy compared to Tuesday.
Achilles were a bit sore.

Strength (core/strength) 15:00 [3]

Wednesday Sep 13 #

Strength (core/strength) 30:00 [3]

Scottish Dancing 40:00 [3]

Tuesday Sep 12 #

Running intervals (Wintervals) 1:10:56 [4] 13.1 km (5:25 / km) +263m 4:55 / km
shoes: ASICS GT1000 5 D

Felt okay when I started. Went for a longer warm up than the others as I got there early and was bored.
Second part of the warm up felt a lot faster than what we usually do and I knew it would impact me when we got to the intervals.
WU/WD + drills and strides
3 x 3 minutes
2 x 2 minutes
1 x 1 minute
4 x 30 seconds
As soon as I started the intervals I was struggling, legs felt heavy and I just couldn't get them to move fast enough.
A little disappointed as I wanted to perform a little better on the last interval session before Australian champs.

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